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Dialectical Behavioral Therapy is used to help students maintain a positive mental attitude, regulate stress, and help sustain positive relationships with others. This therapy technique was developed, in the late 1980s, by Dr. Linehan of Seattle, Washington. It was originally developed for people that exhibit symptoms of self-destructive behavior. The underlying premise is to help people adjust to a constant changing world and maintain a sense of quality value in yourself.

DBT helps encourage students to realize their strengths and special attributes that are unique to them. The techniques that are used help students begin to analyze their own behavior and identify any patterns of destructive behavior that can affect yourself and others around you. You can start to do this by identifying behavior or thoughts that are not helpful in your daily routine to maintain a positive outlook. Reflecting upon ourselves we can often find strategies that work for us to accept and tolerate anything that may come our way and be better prepared for the world. Ultimately the goal is to learn how to effectively communicate with ourselves and others in our life.

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Printable DBT Worksheets

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Deciding to Ask

If you aren't sure if you should ask for something, or how strongly you should ask, try this exercise. Consider each statement. For every statement that you agree with, place a check on the line.

Deciding to Say No

Having trouble saying no? This exercise will help you to evaluate the situation objectively in order to determine if no is an appropriate response.

Chain Analysis

Doing a chain analysis can help you to understand your behavior.

The Consequences of Problem Behavior

Describe a recent episode of problem behavior. What prompted the chain or events? What was going on around you before the chain of events that made you feel vulnerable? Describe the chain of events in details.

Understanding the Problem

Complete this worksheet to determine what kept you from doing what you needed, wanted, or agreed to do, or what was expected of you. Then use the information you uncover to solve the problem so you will be more likely to do the right thing next time.

Observational Skills

Use observational skills to bring your attention back to the experience of being in your body. Fill out this chart as you go about your day, to keep your attention focused on the moment.

Practicing Non-Judgement

As we go through the day, we typically pass many judgements. We determine that something is good or bad, right or wrong, pleasant or unpleasant. Sometimes we get so involved in judging what is going on around us that we fail to actually fully experience it, since the act of judging something distorts it. Unfortunately, we also tend to believe our judgements, which can have profound affects on how we experience our lives.

Thoughts

Rather than latching onto your thoughts and allowing them to stir up your emotions, simply sit and observe your thoughts coming and going instead.

Practice Loving Kindness

Loving kindness is an aspect of mindfulness. Its purpose is to help us to feel love and compassion for ourselves, our loved ones, and even enemies and strangers. Practicing loving kindness is a way of keeping judgmental thoughts and negative feelings away. You can practice loving kindness by saying a prayer or sending positive vibes to yourself or others. You can also recite a mantra, a word or a phrase that embodies the loving kindness you have for yourself or others.

Changing Behavior

Complete the following to assess the success of your recent attempt to change your behavior. Remember that changing behavior typically requires reinforcing the desirable behavior.

Validation

When you validate someone’s feelings, you show them that what they are feeling is both reasonable and understandable in a given situation. You do not have to agree with someone's feeling in order to validate them. Validation is a very important interpersonal skill. When you validate another’s feelings, you are showing them that you are listening to them, that you respect and care about how they feel, and that you understand what they are saying to you.